The Century Ride Training Plan (Intermediate level)

- 10-week plan - A progressive build for beginners (Max volume in a week 10 hrs).

- This plan is inclusive of an introduction week before the plan starts.

- Build is for a Century ride at the end of Training Week 10.

- Testing protocols include a Ramp test.

- A power meter and HR monitor are recommended for this plan. At least one is a necessity.

This training plan is perfect for any intermediate cyclist looking to ride their first century or build back up to the distance. It guides you through building endurance and energy efficiency, preparing you to optimize performance for your 100-mile ride by week 10. Its focus is on rebuilding your endurance base, so each session is aimed at this area and sub-threshold work.

Like all of our programs, this science-based training plan incorporates weekly progressive overload.

Using a mixture of training sessions, the benefits of this plan are:

- Overall cycling strength and fitness

- Increase Endurance - Improve energy efficiency by increasing your ability to use fat as a fuel source and sustain higher power output for longer periods.

- Increase Lactate Threshold (LT1) - Ride at a higher intensity with reduced lactate accumulation, delaying the onset of fatigue and enhancing overall endurance performance.

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